You are here

Six Bodyweight Workouts That Actually Build Muscle

Pack on muscle to your frame with these low-impact routines.

WORKOUT FOUR

1a. Chin-ups w/ negatives - Max reps + 2 slow negatives x 3-4 sets
2a. Slow Negative Push-ups – 12 x 3-4 sets
3a. Bulgarian Split Squat – 15/per leg x 3-4 sets

1b. Dips – Max Reps + 2 slow negatives w/ cheat x 3-4 sets
2b. Inverted supine rows – 10 x 3-4 sets
3b. Single Leg Hip Extension (Back and Foot Elevated) – 12 x 3-4 sets

1c. Close Grip Push ups – 10/arm x 3-4 sets
2c. Reverse Lateral Lunge (45 deg) –  15/leg x 3-4 sets
3c. Modified Handstand Push-up (feet supported on bench in pike position) – 10 x 3-4 sets

1d. Bodyweight Bicep Curls + negatives – 10 +2 x 3-4 sets
2d. Bodyweight overhead Tricep Extensions + negatives – 8 + 2 x 3-4 sets

1e. Windshield wipers – 15/side x 3-4 sets
2e. Long lever plank – 30 sec x 3-4 sets
3e. Alternating V ups – 15/side x 3 sets

How to Bang Out More Pushups>>>

The 21-Day Shred, your blueprint to building a rock solid, shredded body is back and better than ever. Get the full plan on your iPhone and iPad devices or download your PDF copy.

Find Supplements to Fuel Your Training at GNC Live Well >>>  

-- David Larson, CSCS

Pages

Topics: 

Want more Men's Fitness?

Sign Up for our newsletters now.

comments powered by Disqus